Does cracking knuckles cause arthritis? Science says no! Discover the truth behind this movement myth and learn how to keep your joints healthy.
There’s a lot of misinformation regarding movement, pain, and injury prevention. Some myths have been passed down for generations, while others have spread through social media and outdated advice. In this series, we’ll take a closer look at these claims, break down the science behind them, and help you move confidently—free from unnecessary fear or confusion.
The Myth:
“You’ll get arthritis if you keep cracking your knuckles!”
We’ve all heard it before—maybe from a parent, a teacher, or a concerned friend. The sound of knuckle cracking makes people cringe, and many believe it harms your joints.
But is this claim valid, or is it just another myth passed down through the years?
Let’s break it down.
claim, and the research consistently shows no link between habitual knuckle cracking and joint conditions like osteoarthritis.
So what’s happening when you hear that familiar “pop”? It’s not bones grinding together or joint damage occurring—it’s simply gas bubbles in the joint fluid rapidly collapsing. This pressure release creates the sound, like the pop you hear when opening a soda can.
One of the most well-known studies on this topic was conducted by Dr. Donald Unger, who cracked the knuckles on one hand for over 60 years while leaving the other untouched. The result? No difference in arthritis development between the two hands.
More extensive studies comparing habitual knuckle crackers to non-crackers have found no significant difference in joint health between the two groups.
While cracking your knuckles won’t damage your joints, there are fundamental factors that can contribute to arthritis and joint-related issues:
If cracking your knuckles feels good and gives you a sense of relief, there’s no need to worry—it’s perfectly safe! Many people find it helps release tension in their hands, especially after long periods of typing, writing, or gripping objects.
However, it could indicate an underlying joint issue if you experience pain, stiffness, or swelling when cracking your knuckles. In that case, it might be worth checking in with a professional to assess your joint health and ensure there’s nothing more serious going on.
That said, cracking your knuckles shouldn’t substitute for proper joint care. Keep your hands strong and flexible with gentle stretches, mobility exercises, and regular movement!
If cracking your knuckles comes with discomfort, it could be a sign of joint stiffness, weakness, or inflammation. Here are some simple exercises to improve mobility, reduce tension, and keep your hands feeling their best:
If pain persists, consult a healthcare professional. In the meantime, these exercises can help keep your hands strong, mobile, and pain-free!
Cracking your knuckles does not cause arthritis—it’s simply a harmless habit. While the sound might annoy those around you, it’s not damaging your joints.
Instead of worrying about cracking, focus on joint health factors like staying active, maintaining strong muscles, and reducing inflammation. If you experience discomfort, adding hand and wrist exercises to your routine can keep your joints in top shape.
So go ahead—crack away! Just maybe not during a meeting.
